Discover how Caloric Restriction (CR) and Reduced Calorie Intake may support Longevity, Healthy Aging, and improved Healthspan. In this video, we explore the science behind energy restriction, Calorie Deficits, and their potential role in Anti-Aging, Weight Management, and overall Metabolic Health. Research on Calorie Restricted Diets has shown promising benefits — from better blood sugar regulation and inflammation control to improved Mitochondrial Function, Sirtuin activation, and enhanced Cellular Repair. While studies in animals have demonstrated extended lifespan with CR, human research suggests meaningful improvements in metabolic markers, cellular health, and long-term wellness. We’ll break down: ✅ How Caloric Restriction (CR) may influence Aging ✅ Mechanisms like Sirtuins, mTOR modulation, and Mitochondrial efficiency ✅ The role of Cellular Repair and clearing damaged cells ✅ How a Calorie Deficit supports Weight Management ✅ Safe strategies for Calorie Counting and practicing Reduced Calorie Intake without nutrient loss Whether you’re exploring CR for Anti-Aging, metabolic benefits, or weight control, this video offers a clear look at what science currently understands — and what is still being studied — about how energy restriction and mindful calorie intake might promote a longer, healthier life.
00:00More and more people are turning to calorie restriction for health reasons.
00:07Scientific studies in laboratory animals have shown repeatedly that restriction of daily calories by 20% or more can produce significant health benefits, including the extension of lifespan.
00:22In humans, calorie restriction of 12-25% has also been shown to decrease the development of age-related illnesses, including metabolic syndrome and heart disease.
00:42This translates to healthful aging or the extension of the portion of life that is disease-free, which we also call the health span.
00:57Calorie reduction diets are believed to slow down the aging process and are central to weight loss.
01:05By restricting the number of calories we consume on a daily basis, we are able to establish a negative energy balance that results in the body utilizing excess energy stored as fat for our daily requirements.
01:23In order to lose weight, therefore, we need to ensure that we are consuming less calories than we are expending during our daily activities.
01:37Research protocols often use 10-20% that it is always best to consult your doctor to get an accurate amount by which you should restrict your calories.
01:51An average-sized, moderately active woman would consume about 1,600 to 2,400 calories per day, and similar men consume about 2,000 to 3,200 calories per day.
02:07If we wanted to lose weight, a safe regimen would aim to lose weight by about one pound per week.
02:14This, on average, would require a 500-calorie per day deficit, so instead of consuming 2,400 calories daily, a woman would cut her calories to about 1,900 calories per day,
02:29and an average-sized, moderately active man would cut his calories to 2,700 calories per day.
02:35How much calorie restriction is too much?
02:40Like everything else, we want to proceed with moderation.
02:44An overly aggressive, calorie-restricted diet for weight loss can cause dizziness, slowing of the metabolism, heart disease, muscle loss, hypoglycemia, and nutrient deficiencies, as well as lack of concentration.
03:02So, if you're getting too close to, say, 100, 1,200 calories, you're probably overdoing it.
03:11But how might calorie restriction diets for longevity work?
03:16And how might they decrease the rate of aging?
03:20The mechanisms underlying these effects are still under investigation.
03:24But there are indications that decreased calorie intake sends signals to various systems in the body that slow down the aging process.
03:36These include sirtuin molecules, insulin-like goat factor, insulin itself, and mTOR.
03:44These molecules stimulate various systems that result in increased breakdown of fat, better functioning of the mitochondria in the cells,
03:55causing more efficient energy production, increased clearing of dead cells and cellular debris,
04:03and genetic changes that cause the genetic programming of cells to change, extending the life of the cell.
04:11This is represented by the maintenance of the length of telomeres in cells.
04:19While calorie restriction has been proven to extend longevity in animal models,
04:25it is still under investigation in humans.
04:29And we will only know if and how energy restriction prolongs life
04:35when we have uncovered the exact physiology involved.
04:40Suffice it to say, weight loss through calorie restriction is beneficial to health
04:46and can extend the healthspan in humans.
04:51A low-calorie diet can reduce the risk of metabolic diseases,
04:56such as metabolic syndrome, type 2 diabetes, high blood pressure, heart disease, and may extend lifespan.
05:05Many people are decreasing the number of calories they consume by counting the calories they ingest daily.
05:15And benefits can be derived even when there's no obvious weight loss.
05:20There are calorie counting apps that are available to assist you in this process.
05:26While calorie restriction appears promising for promoting healthy aging,
05:32it is best to engage in calorie-restricting dieting with nutritional guidance to avoid nutrient deficiencies.
05:42Even without dramatic calorie cuts,
05:46improving diet quality and moderating intake can help prevent metabolic diseases and promote longevity.
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